CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12 Minutes of… 10 Wall Balls (30/20) 10 Calorie Row or Ski 20 Double Unders 15 Wall Balls (30/20) 15 Calorie Row or Ski 40 Double Unders Intermediate: 20/14 Scaled: 14/10 Beginner: 10/6 Add 5 Wall Balls, 5 Calories, and 20 Double Unders Each Round Until Time Expires Double Under Modification: – Single Unders: 30, 60, 90, 120 (Climb by 30s on singles) – Line Hops: Same as above Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15/12 Calorie Bike 20 Single Dumbbell...Read more

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete… 5 – 10 Burpees (10 is RX) 5 Strict Handstand Push Ups *Score is amount of rounds fully completed. (10 Points = Perfect Score) *Decrease burpee amount so that you’re able to complete all burpees in 30 seconds while maintaining a reasonable heart rate i.e. not sprinting. Intermediate Version 10 Burpees 5 Strict Handstand Pushups with Adjusted Height/Kipping Handstand Push Ups Scaled Version 5-10 Burpees 20 Second Inverted Hold Beginner Version 5-10 Burpees 5 Double Dumbbell Strict Press (Hard but doable weight)Athletes, I’m well aware that this looks like it can be it’s own WOD and very well may spike your heart rate up sufficiently but I’d like to work on gaps in our game that we struggle with without being mid-“traditional” WOD. This workouts sole purpose is to increase your...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 24 Minutes (8 Rounds for calories) Every 3 Minutes on the 3 Minutes for 24 Minutes Complete… 10 Unbroken Kettlebell Swings (70/55) 10 (30′) Shuttle Runs (D/B = 2) 10 Hand Release Push Ups Max Calorie Machine Intermediate: 55/35 Scaled: 35/25 Beginner: 25/15 *Score is total calories. Annotate and log all 8 rounds in order to see the change over fatigue throughout the rounds. *If unable to run, bike 10/7 CaloriesRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps) Teams of 3 3 Rounds 4:00 Max Reps Double Unders 3:00 Max Reps Thrusters (95/65) 2:00 Max Reps Toes to Bar 1:00 Max Calorie Bike There is no rest between rounds. Partners work one at a time and switch as needed. Score is the sum total of all reps and calories completed across all three rounds. Log total reps and calories of all three rounds. Athletes, this long team WOD will require self-constraint and communication in order to ensure that individual teammates are not overextending themselves early on when they feel good. With a lot of time on the clock here to work through each of these movements, it’ll be important to set standards early on and do your best to stick to that plan or else you’ll see your team fall out...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 32 Minutes Complete a set every 2 minutes and move on to the next movement once 4 sets of a movement are complete. Build in weight as you go or stay consistent across rounds. Get a pump. Have fun. 0 – 8 Minutes: 4 Sets of 8 Double Dumbbell Bench Press with 3 Second Pause at the Bottom (Score Both Dumbbells of Last Set) 8 – 16 Minutes: 4 Sets of 8 Single Arm Dumbbell Row (Score One Dumbbell of Last Round) 16 – 24 Minutes: 4 Sets of 10 Seated Rear Deltoid Flys (Both Dumbbells at Same Time) (Score Both Dumbbells of Last Set) 24 – 32 Minutes: 4 Sets of 8 Double Dumbbell Bicep Curls with 3 Second Pause at the Top (Both Dumbbells at Same Time) (Score Both Dumbbells of Last Set)...Read more